I love to work out, talk about working out, talk about what to eat to work out better and feel better, and I love to write! I hope that you enjoy your visit to my little corner of fitness and healthy blogging.

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Tuesday, March 26, 2013

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don't believe in magic will never find it.” Ronald Dahl

Load
for today – AHAP! Post load with time.

50
squats, deep, hips past knees...

150 Push Ups
Every time you stop and rest with your chest on the ground this
constitutes a penalty. If a penalty is counted, you must immediately do 10 3 jack +1 tuck
Jumps. Once the penalty is completed continue with the push ups.
You can rest
in a pike position (the top of a push up) but once you can not do push ups any
longer and need to rest on the ground, a penalty is counted and a complete 10
tuck Jumps

50
One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until
you reach 50.
Russian swings (not overhead)

50
One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the
kbell down until you reach 50.
5 step-ups onto box with right leg holding
kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate
until you reach 50.

Load
for today – AHAP! Post load with time

front
squat

burpee
hurdle jump

pistol
Squat

chest
press

dips

You
will cycle through the exercises, spending 60 seconds at each – the clock does
not stop as you transition from one exercise to the next. After you have
completed the fifth station, rest 60 seconds... Repeat for a total of three
rounds.

Tuesday, March 19, 2013

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson

I thought that was appropriate...thanks to all of you for your sweet comments and support! WOW! I definitely do feel supported and love knowing that my friends and family are there to be my biggest cheerleaders~ I realized today that no matter what we endeavor to do, with a strong support system, even the biggest and scariest tasks are do-able! I hope this for all of you too, that there is a support system that helps you with your goals. Everyone struggles at some point or another with lack of motivation, fatigue or lack of consistency! Sometimes though, it's not a lack of motivation – sometimes it’s the people you center yourself around. The most successful people I've trained surround themselves with a powerful, encouraging group of people who stand by them throughout it all.

Who are your cheerleaders? Who can you be a cheerleader for?

Tonight's workout!

Warm Up
1 minute Rotations~
Box Jumps
Burpees
High Knees
THREE SETS.

Then, we are headed out side to enjoy this weather!
You need to take outside to the back:
mat, bar for squats, medicine ball,

Find out who you are and do it on
purpose.-Dolly Parton

Today's
Workout...

40
yard dash outside, 15 times

While one person is jumping the other completes
as many rounds of the three exercises. The person jumping starts the exercises
where their partner ends up. The team that completes the most rounds in 25
minutes wins!

I just
use my muscles as a conversation piece, like someone walking a cheetah down 42nd
Street.- Arnold Schwarzenegger

love
that quote! To me fitness is always something exciting to talk about! What
better conversation is there than a new clean recipe, a cool workout, or
someone's latest achievement! Speaking of conversations, what are yours like
with YOURSELF? Most of the women I know do this all the time...me included! Are
there times where you find yourself saying "I can't" or putting yourself down?
This negative self talk is a self-fulfilling prophecy. If you consistently tell
yourself things like, "I can't do it," "I'll always be fat," you are talking
yourself out of improving and living a healthier life. You're setting yourself
up to fail. What are your negative self perceptions? Can you shift from seeing
only the negative about yourself to seeing the positive? I challenge you to find
the positive in the things about yourself, affirm yourself every day! You really
ARE amazing - I promise!

Thursday, February 7, 2013

Lovers vs Haters Spin playlist.
So, this is part of the playlist I used last year. I was just recuperating from what was supposed to be the final reconstruction from the bi lateral mastectomy. Needless to say I was a bit of a hater.
I get to teach one full hour class this Sunday, and I think I going with this theme again, thanks to my BFF Kerry who shot me a text to remind me.
Any thoughts...additions...?

Tuesday, February 5, 2013

Change does not roll in on the wheels of inevitability, but comes through continuous struggle.

Martin Luther King, Jr.

Show me your friends, to tell you who you are. Your lifestyle is highly influenced by the people close to you. Surround yourself with the ones who value the importance of a healthy lifestyle!

We will be inside and outside tonight! Get ready to work hard!

Warm up – Because it is the first Tuesday of February...and we LOVE our bodies.... you know what that means!!! 10 Minute Burpee Challenge!! As many burpees as you can do in 10 minutes! Goal is 100! Can you do it???

If you do meet the challenge, try to see how many you can do past 100.

The rest of class:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 + 10 reps of Kettlebell/Dumbell Swings

Bicep Curls, DeadLift (one leg, alternating each set)Pistol Squats

Run after each round of Squats.woohoo~~~ let's do it!

Nutrition Tip of the Day!

DON'T DRINK YOUR CALORIES, especially JUICE. No orange juice, no grape juice, no pomegranate juice, no anything juice. If you want juice, eat the fruit or squeeze it yourself. Juice or liquid calories are some of the most processed foods you can eat. Straight sugar to the blood and thus, an enormous insulin spike. Not good

Tuesday, January 29, 2013

Anthony Robbins "Somebody is in the hospital begging God for the opportunity you have right now. Step into your moment."

Starting as a group run the club twice
AMRAP – 15 minutes
Sprint
5 Push-ups
10 Jumping Air Squats

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)
50 One Arm step-ups holding heavy dumbell...
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch – 5 on left leg with kbell on left side. Rotate until you reach 50.

burpees
Clean and press
Push ups
Jumping Lunges (aka, Alternating Split Squats)
Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, rest 60 seconds... Repeat for a total of three rounds.

Tuesday, January 22, 2013

Today's Workout...
40 yard dash outside, 15 times
......
Partner workout!
400 meter run...kettlebell swing 10 reps
dumbell shoulder press 10 reps
box jump 10 reps
While one person is running 400m the other completes as many rounds of the three exercises. The person running starts the exercises where their partner ends up.
The team that completes the most rounds in 25 minutes wins!

Why HIIT? Because it works. Seriously, the HIIT format is the best way to do your cardio. Study after study has shown HIIT to burn more calories, result in great fat loss, and improve endurance faster than steady state cardio. You know steady state cardio…chugging along on the treadmill at a set pace for 45 minutes to an hour. HIIT will boost your post exercise caloric burn by increasing your post exercise calorie consumption..in other words your metabolism will be humming for hours after, burning calories even while you sleep!

my favorite climb song right now!

Everybody stares, as she goes by 'Cause they can see the flame that's in her eyes Watch her when she's lighting up the night Nobody knows that she's a lonely girl And it's a lonely world But she gon' let it burn, baby, burn, baby This girl is on fire...

Alecia Keys

Check out the Cool NEW Tanks in my t-shirt store!
Click the link to see thepage!
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